By Chris Walker
walker@emporiagazette.com
When it comes to keeping people in shape, it is a coach’s job to keep their athletes in top-competition form. On the personal side, however, most coaches fight the same keeping-in-shape battles as everyone else. ESU Women’s basketball coach Brandon Schneider shares a walking program that he has had some success with. The program was developed by a strength coach for the Cincinnati Bengals and is good low impact program for people with back and knee problems.
Q Give us some background on the program. Where did it come from and who is it good for?
A I got the program from a friend of mine who coaches basketball at Lamar University in Texas. He was introduced to the program by the strength coach for the Cincinnati Bengals. Walking, especially on an incline, is very good exercise for anyone. However, this program is a low impact cardio workout specifically designed for those who may have a bad back or knee problems.
Q What do you like about it?
A It’s a cardio workout that I can do year round. I can always find a treadmill somewhere, even when I’m on the road recruiting or with our team playing games. Also, I have a bad back and I’ve not had any adverse effects. The weight I’ve lost on the program has really helped my back feel a great deal better.
Q What have been your experiences with the program?
A I don’t typically do the entire 61 minutes. Four days a week (Monday, Tuesday, Thursday, Friday), I like to do about 20 minutes of strength training and then get on the treadmill for 40-45 minutes. Two days a week (Sunday andWednesday), I just walk on the treadmill. Saturday is off.
Q What types of results can people get from the program and how long before people can get results?
A Even though it’s “just walking” the program is challenging, especially in the beginning. I believe people can begin to see positive results within 2-3 weeks. Some advice — if you feel the program is too difficult at first, adjust the inclines, not the time or the speed.
Q What other tips do you have for keeping shape?
A Paul Lubbers, an instructor in our HPER department, told me “you can’t out-train a bad diet.” I know many people who dedicate time to exercise, but destroy their hard work and dedication with very poor eating habits. To see the best results, you must combine your exercise program with the appropriate nutritional approach.
Q What is the most challenging aspect of keeping healthy?
A For me it’s eating right. When you’re busy or traveling a lot, it’s difficult to stay disciplined and take the extra time to find and make the healthy choice.
Shape Up, Emporia!, is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutritionprofessional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine. If you are reader and would like us to tackle a certain topic related to health and fitness, then let us know and we’ll do our best to cover it. If you are a fitness or health professional and would like to contribute to this column, then let us know that too; we’d love to work you in. Well then, I guess it’s time to get moving, Emporia.
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Deepthoughts (anonymous) says...
A good exercise program is definitely necessary and thank you to coach for sharing his. One thing people need to keep in mind is that if you walk on an incline, you need to also walk on a decline. If you only walk on an incline you are only working a certain muscle group and the opposing muscle group will be weak. As in lifting, if you lift your biceps, you need to lift your triceps as well.
September 24, 2008 at 7:36 a.m. ( permalink | suggest removal )